Forever Young CrossFit – CrossFit
General Warm-Up 1.10 (No Measure)
400m run or 2 min jumping rope (coach’s choice)
Super slow strict push ups (10 reps)
Side planks (30 sec/arm)
Planche push ups (10 reps)
Front to Back Leg Swing (L/R) on the wall (10 reps each leg)
Side to Side Leg Swing (L/R) on the wall (10 reps each leg)
Squat hold 2 X (:30sec)
“Bear Walk” (down & back)
Weakness Work (No Measure)
15 Minutes to work on your weaknesses!
Ask your coach for guidance and progressions.
– Pull-ups – Muscle-ups – Rope Climbs
– Handstands – Pistols – Dubs – Etc…
Two For Teams RX (2 Rounds for reps)
WOD 1: PARTNER STRENGTH
15 MINUTES TO FIND:
5RM TnG Power Clean
*SCORE 1 = the combined weight of the heaviest successful lift for each partners
WOD 2: PARTNER WORKOUT
15 MIN AMRAP
5 Clean (115/75)
7 HANG Clean
9 Push Press
*Partner 1 completes a full round while Partner 2 rests
SCORE 2 = Total Reps of WOD as a team
Two For Teams INTERMEDIATE (2 Rounds for reps)
WOD 1: PARTNER STRENGTH
15 MINUTES TO FIND:
5RM TnG Power Clean
*SCORE 1 = the combined weight of the heaviest successful lift for each partners
WOD 2: PARTNER WORKOUT
15 MIN AMRAP
5 Clean (85/55)
7 HANG Clean
9 Push Press
*Partner 1 completes a full round while Partner 2 rests
SCORE 2 = Total Reps of WOD as a team
Two For Teams BOOTCAMP (2 Rounds for reps)
WOD 1: PARTNER STRENGTH
15 MINUTES TO COMPLETE:
6 Sets of 10-15 Wall Balls [each partner]
WOD 2: PARTNER WORKOUT
15 MIN AMRAP
9 MB Clean
9 MB Press
3 Burpee
*Partner 1 completes a full round while Partner 2 rests
SCORE 1 = Total Reps of WOD 2 as a team
